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Make Up Day: Front Squat, Pullups, Bench Press or Pushups, Santches, or Handstands

WOD

20 Minute AMRAP

400m Run

15 Wall Ball (20/14)

15 Box Jumps (24″/20″)

Performance

Bench Press 3×5 (+5 from last week)

10 Minute AMRAP

10 Pullups

20 Overhead Lunges (45/25)

Fitness

Pushups 5×5

10 Minute AMRAP

10 Pullups

20 Overhead Lunges (25/10)

Performance

1 Full Snatch + 1 Hang Snatch; Max Load for Complex

3 Rounds; Each Round is 4 Minutes

Work for 3 Minutes, Rest for 1 Minute

2 Rope Climbs

10 Power Snatch (75/55)

Fitness

Full Snatch or Power Snatch + Overhead Squat

3 Rounds; Each Round is 4 Minutes

Work for 3 Minutes, Rest for 1 Minute

10 Ring Rows

10 Hang Power Snatch (75/55)

Performance

Handstands

400m Run

21 Shoulder to Overheard (135/95)

400m Run

18 Shoulder to Overhead (135/95)

400m Run

15 Shoulder to Overhead (135/95)

Fitness

Handstand Progressions

400m Run

21 Shoulder to Overheard (95/65)

400m Run

18 Shoulder to Overhead (95/65)

400m Run

15 Shoulder to Overhead (95/65)

 

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Comments

  • KimI might, Kevin needs to look at my car and not sur
  • NicolasGreat advice! Thanks for the thoughtful words of e
  • adminAwesome Kim. This should be a great class as Lynd
  • Chef LyndaYUM! Sounds so delicious! You're ready to move on